You’ve heard the adage: “A moment on the lips, a lifetime on the hips.” Well, when it comes to the fats that cause such troubles, not all are created equal. Some might even help keep off extra pounds, evidence suggests.

In moderation, the type of fat known as omega-3 has been linked to healthier body weight because it helps you feel full and may help burn body fat. It also has been shown to boost overall health.

Omega-3 fatty acids protect your heart and can reverse the effects of heart disease, according to the American Dietetic Association. They reduce blood pressure and blood clots. What’s more, omega-3s also have been shown to aid communication within brain cells and might help improve thinking and mood.

One from the Other
There are different types of fatty acids known as trans, saturated, monounsaturated, and polyunsaturated.

Monounsaturated and polyunsaturated fats are good choices, especially polyunsaturated fats [omega-3s].

Avoid trans fat, sometimes called “hydrogenated” or “partially hydrogenated” and found in many baked goods and processed foods.

Superstars
Consume these, advises the association. Each is rated for its omega-3 content.

• Fatty fish. Add fish two days a week to your diet, experts recommend. The best choices are salmon, tuna, mackerel, and sardines. Rating: ∗∗∗∗∗
• Flaxseed. Buy whole seeds (then grind them in a coffee grinder). Add ground flaxseeds and flaxseed flour to homemade bread, cereals, smoothies, and salads. Rating: ∗∗∗∗∗
• Walnuts. Switch from croutons on your salad to walnuts to get the same crunch with added nutrition. Rating: ∗∗∗
• Tofu. Use this low-fat protein in stir-fry, or make a tofu shake. Rating: ∗∗∗
• Canola oil. Low in saturated fat, canola oil is a great way to get omega-3 fatty acids. Rating: ∗∗∗
• Soybeans. Any form of soy will provide fatty acid and protein. Rating: ∗∗∗
   

SmartMove: Your Personal Best
You know what you need to live a healthier life. But let’s face it. Adopting changes overnight is unrealistic. What you need to do is make incremental improvements over time, one small step after another. “Preventing disease is much easier than treating it,” says an American Heart Association spokesman, “and it will significantly improve your quality of life.” So take just one new action today to achieve real progress that will substantially improve your health.